In 2006, a major study undertaken at NYU turned the “low fat movement” – that craze of the 1990’s – on its head. The study concluded that low fat diets did not significantly reduce the risk of cancer or heart disease – a finding that revolutionized the American habit of vilifying fats, regardless of their source or quality.
The Skinny On Fats: Fear Not
In the years since this study, it’s been made clear that not all fats are created equal. LDL cholesterol (or “bad” cholesterol) and trans fats are the main culprits behind obesity, heart disease, and cancer, while the so called “good” fats, such as mono and polyunsaturated fats, can in fact help to lower our bad cholesterol, as well as improve our overall health.
It’s one thing to read a persuasive set of scientific findings, and quite another to internalize the information. No matter how often they’re told that certain fats are not only harmless, but desirable, many women persist in fearing fats. Years after the “low fat/no fat” craze ought to have gone the way of Atkins and other outmoded diet trends, I still meet women who believe that fat=fat: that is, that eating fat will make you fat.
Let me disabuse you all of this idea. High quality, plant-based fats are vital for good health. Fats account for about 60% of the energy we take from food. This means that avoiding them is likely to leave you feeling sluggish, headachey, and cranky.
Furthermore, plant-based fats contain antioxidants, oils that help joints, nerves, and bones -- properties that help to lower the risk of heart disease and high cholesterol, and proven effects on lowering high blood pressure. Fat-soluble vitamins (A,K, D and E) can’t be absorbed by our body without the presence of fats, which means that you’re immediately denying yourself some of these vitamins if you avoid fats. And both mono and polyunsaturated fats promote healthy brain development and function.
The bottom line?
Fats aren’t optional. They’re vital.
Will you get “fat” from fats? Not if you’re eating them in reasonable portions. Time and again, scientific studies suggest that, by aiding in satiety and boosting energy levels, healthy fats might actually aid in weight loss. The Mediterranean diet, which many nutritionists consider optimal, is full of healthy fat in the form of olive oil, fish, and nuts, and it is consistently linked with low obesity and waist circumference.
Obviously, any food that’s eaten in excess is likely to prompt weight gain, and healthy fats are no exception. It’s wise to limit your fat consumption to about 20-40% of your overall daily caloric intake – a range that will vary based upon one’s unique composition. And try to keep your consumption of saturated fats at less than 10% of your overall daily intake. If you’re having a hard time weaning yourself off of saturated fats (like cheese or certain cuts of meat) try adding more avocados, nuts, and healthy oils – like flax and hemp -- to your life.
Now that summer is here, the time has never been better to feast on fresh guacamole, raw trail mix, and salads drizzled with luscious, high quality oils. Savor each bite without guilt, and your nourished body will thank you!
Gena Hamshaw is a certified clinical nutritionist with an emphasis on plant-based nutrition. She writes about body image, green living, and a plant-based lifestyle on her popular blog, ChoosingRaw.com.
From: Hemp Bliss | 7/6/10 at 3:49 pm
[...] yet another blog post on why we shouldn’t be afraid of them–this time, it’s up at Whole Living Daily. I encourage all of my readers who are scared of eating more fat to check it out, and to embrace [...]
From: Lindsay | 7/6/10 at 3:54 pm
This is contradictory to what a lot of leading researches and doctors suggest: Esselstyn /Barnard/McDougal/Campbell just to name a few. While some of them are "okay" with natural fats (avo, seeds, raw nuts) when used sparingly by individuals are healthy weights, all of them speak out against oil -- which is a horribly processed food.
From: Gena | 7/6/10 at 4:02 pm
Lindsay,
Yes, that's what those particular doctors have said, though other doctors have come down in favor of certain kinds of cold-pressed oils, such as flax and hemp. It's not an area of nutrition studies in which a firm ruling has been made, and it's safe to say that more doctors and RDs are comfortable with moderate use of flax, hemp, and olive oil than are unilaterally against it.
G
From: Andy | 7/6/10 at 4:58 pm
Essential Fatty Acids (EFA's) are important for sustaining a healthy life. We MUST ingest this.
Flax and fish oils are, by far, the best sources.
You want a delicious, all-natural high omega-3 product- try the Barlean's Omega Swirls.
No sugar, all natural- tastes like a smoothie.
Kids will love 'em.
From: In Defense of Fat: Good Stuff With a Bad Rep « Land Animal | 7/7/10 at 8:38 am
[...] Bad Rep Recently, the lovely Gena of Choosing Raw wrote a great post for Whole Living on fat: Fearful of Fats? Think Again. And it did get me thinking about how fat is indubitably referred to as “bad” in the [...]
From: Pure2raw twins | 7/7/10 at 3:49 pm
I love my healthy fats! Great article Gena!
From: Alicia Kirschenheiter | 7/9/10 at 6:52 am
Great article. Fats are totally essential to your diet and your body...actually having a purpose rather than just making people gain weight around the middle. The keys...choose wisely, organically and use sparingly.
From: Low(er) Fat Green Pea Guac | 7/25/10 at 10:41 pm
[...] for your note, Sarah! It got me thinking: I do spend plenty of time assuring my readers that fats can be friends, not foe, for good reason–not only do I believe that certain fats are wrongly vilified, but I also [...]
From: My Skincare “Routine” | 9/9/10 at 12:20 pm
[...] fats rank high in my book for many reasons, but foremost among them is the fact that they contribute so much to skin health! Essential fatty [...]